Cruciferous vegetables

I can't sing enough of the cruciferous vegetables glory.As much I have read and studied the health benefits of vegetables,this Broccoli clan comes to my mind all the time.

John Hopkins Uni,Linus Pauling Institute have published lot of research papers on health benefits of these in preventing cancer specially Breast cancer ,lung cancer,prostate cancer.

Let us see the various vegetables in the group,

Arugula,broccoli,broccolini,broccoli rabe,cabbage ,bok choy, cauliflower,Brussels sprouts,red cabbage,Mache,mustard greens,collards,horse radish,Kale,turnip greens ,kohlrabi ,rutabaga,radish,

Watercress.I think I got them all.They  get their name from the shape of petals which are placed like the Holy Cross.

The health benefits come from compounds called Glucosinolates.Chopping ,cutting, blending convert 

Glucosinolates to isothiocyanates ,Indole 3 carbinol.The glucosinolates give the group its sulphur like pungent smell.Cooking reduces the amount of glucosinolates.they have also found out that an enzyme produced on cutting or chopping these vegetables,called Myrosinase is produced that converts glucosinolates to Isothiocyanates.

A few simple tips on using some of this raw,are making my favorite Call of Kale smoothie using water, kale ,green grapes ,avocado ,banana.

A few pieces of raw broccoli can be added to any fruit smoothie.

Arugula,watercress,mâché,cabbage radish make good salads on their own.

I have used red cabbage in eating lettuce wraps or in Thai crunch salads.

The only downside I have ever read is excessive consumption may cause  hypothyroidism.

Let us be realistic,as to how much of these we may be consuming to really have this side effect,probably never.

Enjoy to derive health benefits of this great group.